Although there are many different diets to lose weight, the most effective ones are not about limiting calories as much as possible, but about controlling carbohydrates. Such diets not only help you lose weight fast, but also maintain a stable weight in the future.
A weight loss diet should be based on lean meats, vegetables and other high-fiber foods, while sweets, breads, pastas and overly fatty foods should be excluded. Below the material you will find practical nutritional guidelines and descriptions of the 7 best diets.
Dieting is a dieting diet that either creates a lack of calories or limits the carbs in the menu. In the first case, weight loss is due to a lack of energy (the body uses the available fat reserves), in the second case - due to changes in metabolic processes.
Keep in mind that fast diets slow down your metabolism most often. You need to lose weight gradually, otherwise you will suffer not only the hormonal background of the body, but also the abdominal skin. Ultimately, the longer the diet lasts, the more consistent the results.
Also, while you can only lose weight effectively with diet and exercise, training will definitely speed up this process. Especially by speeding up metabolism and increasing blood circulation - which speeds up the burning of visceral fat.
How to lose weight correctly:
- Moderate Calorie Reduction Diet
- Avoid fast carbs
- for cardio fat burning
How to lose 10 kg in one month?
If your caloric intake is halved (about 1000 kcal / day), you will lose about 100 g of fat per day or 700 g of fat per week. In total, you will lose about 3 kg during a month of dieting. However, even such a “small” shape can easily cause a number of negative changes in metabolism.
In other words, it is impossible to lose 10 kg per month on a diet alone (an extremely strict diet). The maximum value achievable without damage to health and loss of skin elasticity is about 400-500 g of fat per week, or 1, 5-2 kg per month.
Nutrition for weight loss
A sudden transition to a weight loss diet almost guarantees that you will return to your usual menu in a week. Creating a weight loss diet plan should start with looking at what is the basis of your current diet. Harmful products should be excluded, healthy ones should be left.
For example, to lose weight, you should give up sugar, sweets, starchy foods, and mayonnaise and other foods high in saturated fat. Remember that the problem with sweets is not so much in the calories themselves, but in the fact that sugar dramatically raises blood glucose levels.
Weight Loss Diet Rules:
- Reduces daily caloric intake by 15-20%
- Avoid high glycemic carbohydrates
- Saturated fat limitation
- Avoid fast food and other sources of trans fats
- eats a lot of fiber
Useful and harmful products
Take a close look at your menu during the first week of your diet. Study the caloric content of foods, the sugar and fat content in them. Try replacing mayonnaise with low-fat cheese sauce and sweet desserts with natural fruits.
However, healthy products are not necessarily expensive - they can be effective for lean meats, eggs, fish, low-fat cottage cheese, oatmeal, buckwheat and common vegetables (beets, cucumbers, carrots, cabbage, zucchini, pumpkin). The most important tip is to cook at home and try to use as little fat as possible for frying.
Effective weight loss diets
Research shows that diets that limit the amount of carbohydrates in the daily diet are the most effective. Such diets not only ensure stable weight loss, but also help maintain the result achieved in the future.
In particular, such diets normalize insulin production in the body and also provide low levels of ghrelin and leptin hormones. Remember that leptin is a key appetite hormone produced by fat cells. High leptin levels lead to intense hunger.
Attempting to lose weight by drastically limiting calories (or switching to a mono-diet - rice, kefir, buckwheat) increases leptin, making it extremely difficult to diet. Regular adherence to these diets can lead to leptin resistance, followed by insulin resistance and diabetes.
1. The ketone (keto) diet
About 2-3 days after complete rejection of carbohydrates, blood sugar levels drop to a minimum and the body switches to ketosis, starting to use the energy of fat deposits for its current metabolic needs.
Originally, the ketogenic diet was used to treat chronic diseases, today it is one of the most popular for weight loss. The advantage of a keto diet is that it doesn’t require calorie counting and you don’t starve - you just need to completely eliminate carbs.
Disadvantages include the monotony of the diet and the difficulty of choosing food during meals - most canteens and restaurants have a very limited number of carb-free options on their menus (for example, even a slice can contain carbs in the form of breading).
2. Carbohydrate-free diet
Basically, a carb-free diet is another name for a keto diet. Weight loss also includes a complete rejection of carbohydrate foods. Carbohydrate-free allows only protein and fatty foods with minimal amounts of vegetables.
For example, fried eggs with bacon for breakfast, chicken breast for lunch with a minimal amount of vegetables, no meat or fish for garnish for dinner. Snack and light snack - walnuts or cheese.
3. Protein Content
Protein content is also the name of a carbohydrate-free diet. The daily diet is based on meat and fish, in all possible variations. The disadvantage is the lack of control over the amount of saturated fat - in theory, this can lead to an increase in blood cholesterol levels.
In addition, a lack of fiber in the diet (found only in plant foods) can cause digestive difficulties.
4. Low carb diet
A simplified version of a carb-free diet. The total amount of carbohydrates in the daily diet should not exceed 50-60 grams - eggs and a fruit for breakfast, chicken and a small portion of buckwheat for lunch, meat and steamed vegetables for dinner.
In practice, following a low-carb diet is much easier because it doesn’t impose strict restrictions on the list of foods - you just have to monitor the amount of carbs.
5. Diet 16/8
Strictly speaking, the 16/8 diet is not a diet. It essentially represents the method of intermittent fasting - the day is divided into 16 hours when food is forbidden and 8 hours when it is possible to eat. It’s usually a missed breakfast, a big lunch at noon, a full second lunch, and then an early dinner (no later than 8 p. m. ).
There are no dietary or carbohydrate restrictions. Weight loss and weight loss are achieved by fasting for the remaining 16 hours.
6. Gluten free diet
Gluten is a key component of wheat protein that can cause food allergies in some people. Avoiding gluten products and switching to a gluten-free diet means completely eliminating bread, baked goods, pasta and a whole range of similar foods.
Finally, only meat, vegetables, fruits and certain cereals are allowed. Such a diet can help you lose weight by reducing calories and eating more responsibly.
7. The Paleo Diet
A diet that involves the complete rejection of "modern" foods and the transition to foods known to man in the Paleolithic age. The Paleo diet forbids all kinds of bread and wheat, legumes (including lentils and soybeans), sugar, dairy products and processed vegetable oils.
Sweets and convenience foods are also prohibited. Weight loss is due to the fact that the list of approved products is almost carbohydrate-free.
An effective diet for fast weight loss is based on either a moderate (up to 15-20%) reduction in caloric intake or a restriction of carbohydrates in the diet. At the same time, losing 10 kg a month is impossible without compromising health - the process of getting rid of excess weight should be smooth and gradual.